long couplet – Wed 2.07.18

 In W.O.D.

Strength:  Back Squat 1-1-1-1-1

Conditioning: Complete as many rounds as possible in 20 minutes of:
25 burpees
15 body-weight back squats

• The Burpee
• The Back Squat

This long couplet will challenge your will as much as your body. Choose reps and loads that allow you to maintain a steady pace with limited breaks. You may or may not be able to complete the squats in one set, and the later rounds will be particularly challenging. Newer athletes might want to reduce the duration of the workout.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
20 burpees
10 ¾-body-weight back squats

Beginner Option
Complete as many rounds as possible in 15 minutes of:
12 burpees
12 empty-bar back squats

Jared, the affiliate manager, notified us that The Compound’s team name is the same as last years (CF Vacaville North). Those of you that have already signed up for the Open, Jared has added you to the team. If you don’t want to be with The Compound’s team, you can let Jared know and become a part of a separate team (minimum for a team is 2 men and 2 women) or complete it as an individual!

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